Goodbye Figure; Hello NPC Fitness!

Back/Abs Cardio

Rack Chins
1×9  1×9  1×7  1×7

Seated “invisible chair” Cable narrow, low row
75 x 15  75 x 15  75 x 15  75 x 15

Bent Over DB Uni Row
40s x 9  40s x 9  40s x 9  40s x 9

Wide Grip Lat Pull Down, overhand
75 x 15  75 x 15  75 x 15

Hanging Bent Knee Raises
1×15  1×15  1×15  1×15

Power Scissor Abs
1×10  1×10  1×10  1×10  1×10

Fitball Jack Knife
1×12  1×12  1×12

Russian Twists on Fitball
1×10  1×10  1×10

Treadmill, backwards x 35 minutes; 2.8 mph, Incline 11.0%